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Science, politics, food and how to stay healthy in the modern world
Dr Thomas Hughes
Nutrition
3 main macronutrients - Protein, Fat and Carbohydrate Newly invented macronutrient SUGAR!
It is important therefore that when thinking about reducing sugar in your diet you assume sugar and almost any processed carbohydrate (bread, pasta etc.) even whole wheat versions are one and the same.
Key Hormones
Insulin - elevated blood sugar levels are toxic - insulin acts to drive this down through many mechanisms a natural process - stops liberation of fats from fat tissue so sugar is preferentially used for energy Repeated insulin spikes/high insulin concentrations overtime cause insulin resistance We tolerated this when children but it builds as we get older As Insulin resistance builds increasing blockade at fat tissue, increasing reliance on carbohydrate/food intake.
This gives you an idea of how much carbohydrate we consume, this is way over the top and is only prescribed because of an unfounded fear of eating fats please see the lipid hypothesis on this Another quick question, would you eat a whole cup (approx 120g) of pure white sugar? How about a few slices of bread or a bowel of pasta? Its the same thing, by the time its hit your stomach your body doesnt know the difference.
Insulin Resistance
As insulin resistance builds increased insulin required to rid blood of toxic sugar This increases blockade at fat cells but muscles and organs are starving Therefore you are forced to eat more as body fuel locked in The only way the blockade can be overcome is to create larger fat cells, as bigger fat cells can overcome resistance
Leptin
Messenger from stored fat to the brain to tell us how much fat we have Satiety signal Leptin resistance very similar to insulin resistance, caused by carbohydrates and results in less ability to sense when we are full. Leptin tells us how much fat we have, when its disordered our brain gets confused regarding how much energy we have left in the body.
This graph is the foundation of the lipid hypothesis and is complete rubbish. It has laid the foundation for how we think today. It caused the boom in the corn industry and the snacking industry in the UK, and the whole low fat revolution. Can I please shout this next sentence, FAT DOES NOT GIVE YOU HEART DISEASE AND IT DOESNT MAKE YOU FAT.
This is what the real graph would have looked like, see France with its high fat diet and low heart disease, how does ancil keys explain that? Oh its all that red wine and those rubbish French doctors..really? This is called the French Paradox, but its demonstrated all over Europe!
Obesity rise with wheat consumption, observational yes, so limited value, looks much better than the graph with obesity and fat consumption which goes the other way, in this time period we have reduced our fat intake, and yet we are getting fatter!
Politics Involved
All recommendations by the US heart association/US government were based on bad science (Ancel Keys) Anyone trying to disprove the lipid hypothesis had their funding cut Driven by agriculture and corn industry in the US and snacking industry in the UK
This is the saddest part of the whole story. Started by bad science, driven by money and greed.
My version
Darjeeling tea Ginger Cinnamon Cardamom Pods Cloves Milk
http://www.drinkmechai.co.uk/index.php
Anyone that has heard of this brand, or seen it, they talk about the benefit of chai tea on their website etc. ginger, cardamom etc. but they never say THEY are chai tea, as you can see from the previous list of ingredients they dont have any chai spices in them!
Food example 2
Mycoprotein, rehydrated egg white, malt extract. What is this food marketed as healthy?
Quorn
Made from a mycoprotein extracted from fungus Fusarium venenatum Made in large vats microbial biomass
Introduced as a mushroom based product which has since been removed Oh and it was named after the Leicestershire village! Only marketed as healthy due to meat being labelled as unhealthy
What is this?
sugar, water, wheat flour, rapeseed oil, dried free range egg, emulsifiers lactic acid esters of monoand diglycerides of fatty acids, mono- and diglycerides of fatty acids, polyglycerol esters of fatty acids and sodium stearoyl-2-lactylate, raising agents diphosphates and sodium carbonates, salt, milk whey powder, maize glucose, preservative potassium sorbate,
Victoria Sponge
225g/8oz butter 225g/8oz caster sugar 4 medium eggs 2 tsp vanilla extract 225g/8oz self raising flour milk, to loosen
Good fats
Coconut oil MCTs (this will be covered more later) Butter grass fed (contains activator X) Lard, yes LARD! (source of Vitamin D) Ghee (look out for vegetable ghee) Olive oil extra virgin only!
Dont be scared of lard. What reason do you have to hate it? All it ever did to you was provide excellent nutrition, all your essential fats and a good source of vitamin D, which you are severely lacking in, not because you dont get enough sun..NO, because yo u dont eat ENOUGH cholesterol to make it (as vitamin D is synthesised in the body from cholesterol). Try getting some Ghee next time you are in tesco just check its not cheap vegetable Ghee. It fries very well and has a fantastic taste and aroma. Activator X is what we now know as vitamin K2, a very powerful vitamin for bone health etc. that we are almost all deficient in. Olive oil, extra virgin only please, anything less i.e. light and mild, regular olive oil etc. has been chemically and heat altered and contains some dangerous toxins.
If it hasnt been around for at least a few hundred years please avoid it! And above all else can we please get some passion back for food? Food isnt energy to keep us going it is a fantastic enjoyable experience, anyone can cook you just have to follow a good recipe!
Accepted truths
Athletes need carbs - before, during and after exercise Glycogen depletion leads to fatigue Consuming carbs is the only way of restoring glycogen If you consume carbs during a workout you get the benefit of endogenous and exogenous energy sources in equal measure
How many of these are true? None of them. But its more complicated than that.
Rough picture of what happens when carbs are consumed. Note the important bit of super spike blocking fat oxidation (caused by insulin). If you then crash it takes a while to get that back, so the body has nothing to fuel on, hence most people bonk shortly after consuming carbs.
Look at the numbers in terms of storage weight. Quite incredible. Often athletes that switch over to this diet loose a few KG very quickly, due to less glycogen. Carbs/glycogen are not stored very efficiently due to the need to be bound to water. There are many benefits!
Protein
Firstly low carb is NOT high protein dont overdo it but do consume about 1.0-1.5g/kg per day. Not the total daily protein but having at least 30g each meal
Evidence
The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation. Phinney SD, Bistrian BR, Evans WJ, Gervino E, Blackburn GL.
Cyclists spent 4 weeks on a ketogenic diet Cycled at 65% VO2 max till exhaustion (about 2.4 hours) Glucose oxidation dropped from 15mg/kg/min to 5.1mg/kg/min Glycogen use dropped 4 fold Same performance
This is an example of a study where the participants were put on a ketogenic (the diet that I follow) very very low carb. For 4 weeks to see if performance dropped at submax levels. Basically there was no change in performance (probably due to very short adaptation period) but the way they fuelled changed massively with a big drop in glycogen useage. I would therefore bet that with longer adaptation they would have gone much much longer for the same intensity. This is being proved currently by research by the same authors on ultrarunners in the US.
Coconuts/MCT
Coconut contains a fat called MCT medium chain triglyceride MCT acts like a carb, its shorter so broken down quicker If its not used for energy its NOT stored, its converted to ketones by the liver Ketones used to fuel the brain, help get the brain off glucose addiction. See the document on the site about this.
Example meals
Breakfast Eggs, bacon, avocado etc. Tip take breakfast to work with you, eat it when you want it. Not when you are supposed to have it! There is a difference! Lunch Salads olive oil, avocado, fish smoked salmon, tinned sardines, leftovers! Nuts, seeds Dinners Meats Pork (from butcher) slow cooked belly etc. Fattier cuts, cheaper and tastier sweet potatoes, rice (safe starches) Lots of veg!
Evening training
Low carb breakfast Low carb lunch, but with lots of veg, olive oil, nuts, seeds etc. Train after work, but dont eat when you get home, have a bottle of vitargo or similar ready, start to consume at about 1 hour into the session if working out for over 1 hour Dinner with sweet potatoes/white rice